HEARTWISENUTRITION EDUCATION

PROGRAM

Introduction ...............................................................................

Definitions ...............................................................................

The Food Guide Pyramid .........................................................

Choosing HeartWise Foods .......................................................

Breads, Cereals, Rice and Pasta ..........................................

Vegetables ............................................................................

Fruits ..................................................................................

Milk, Yogurt and Cheeses ....................................................

Dried Beans, Fish, Poultry, Meat and Eggs ..........................

Fats and Oils ......................................................................

Sweets .................................................................................

Beverages and Miscellaneous Foods ...................................

High Sodium Foods ................................................................

In Your Grocery Store .................................................................

HeartWise Meal Planning ............................................................

HeartWise Snacks ......................................................................

Portion Sizes ...............................................................................

How Much Fat Should You Eat? ................................................

Reading Food Labels ...................................................................

HeartWise Cooking Tips ............................................................

Dining Out ...............................................................................

HeartWise References ...............................................................

Notes

HeartWise Resources

© 2004 NewYork-Presbyterian, The University Hospitals of Columbia and Cornell

TABLE OF CONTENTS1

3

9

10

11

12

13

13

14

17

19

21

22

23

25

26

27

29

30

32

34

35

Contributors:Caroline Bohl, M.S., R.D.Leila Bruno, M.S., R.D.Paul Cannon, M.D.Laura Cipullo, R.D.Sonia Cruz, R.D.Andrea Dmitruk, M.A., R.D.Judy Fogel, M.S., R.D.Stacey Freis, M.S., R.D. C.N.S.D.Ann Gaba, EdD, R.D., C.D.E.Henry Ginsberg, M.D.Kristin Greenspan, M.S., R.D.O. Wayne Isom, M.D.Soon Juhng, M.S,, R.D.Wahida Karmally, DrPH, R.D., C.D.E.June Levine, R.D.Lisa Mainieri, MPH, MSWMartha McKittrick, R.D.Louise Merriman, M.S., R.D.Jennifer Nelson, R.D.Gerald Neuberg, M.D.Renee Radenberg, R.D.Elaine Rosenthal, M.S., R.D.Mehmet Oz, M.D.Milton Packer, M.D.Richard S. Rivlin, M.D.Myron Weisfeldt, M.D.

NewYork-PresbyterianThe University Hospitals of Columbia and Cornell

NewYork Weill Cornell Medical CenterDepartment of Food and Nutrition525 East 68th StreetNew York, NY 10021(212) 746-0838

Columbia University Medical CenterDepartment of Food and Nutrition622 West 168th StreetNew York, NY 10032(212) 305-9969

www.nyp.org/nutrition

ID 510:0204

Prepare HeartWise food items at home using recommended foods.

Be HeartWise while using the Food Guide Pyramid as a plan to helpyou select a variety of foods daily.

Maintain energy balance by limiting Calorie/energy intake, andincreasing daily physical activity for energy expenditure.

2

Welcome to the NewYork-Presbyterian Hospital HeartWise CardiacNutrition Rehabilitation Program. This Program is designed to help youunderstand the dietary prescription recommended by your Physician.

This HeartWise Booklet was written to recommend food choices that willhelp you to modify and reduce your intake of sodium, total fat, saturatedfat, trans fatty acids and cholesterol. You and your family will meet with aRegistered Dietitian to learn about the information provided in theHeartWise Booklet.

The purpose of the HeartWise Cardiac Nutrition Rehabilitation Programis to teach you how to:

Reduce your daily fat intake to 30 percent or less of total Calories bymaking informed food choices and controlling portion sizes of highfat foods.

Reduce your daily intake of foods containing saturated fats to 10percent or less of total Calories, cholesterol to less than 300milligrams, and to substitute polyunsaturated and particularlymonounsaturated fats for saturated fats.

Reduce your sodium intake by selecting foods lower in salt orsodium. The general recommendation for sodium intake is 2400milligrams per day. Some people do not need to restrict their sodiumintake and can use the list on page 22 for greater variety in their diet.Consult with your Dietitian or Physician.

Increase your intake of complex carbohydrates found in whole grainproducts, fruits and vegetables aiming to achieve an intake of 25-30grams of dietary fiber per day.

Increase your intake of Omega-3 fatty acids. The currentrecommendations for omega-3 fatty acid is 1.6 grams per day formen, and 1.1 grams per day for women.

Evaluate specific food items according to HeartWise guidelines as allfoods (especially commercial products) cannot be listed in thisbooklet and manufacturers may alter ingredients or develop newproducts.

INTRODUCTION

♥

♥

♥

♥

♥

♥

♥

♥

♥1

♥

• Blood Cholesterol – Cholesterol that is manufactured by the liverand absorbed from the food you eat. It is carried in the blood foruse by all parts of the body. A high level of blood cholesterol maylead to atherosclerosis and coronary heart disease.

• Dietary Cholesterol – Cholesterol that is in the food you eat. It ispresent only in foods of animal origin including whole milk, wholemilk dairy products, egg yolks, meats, poultry and seafood. Dietarycholesterol and saturated fat tend to raise blood cholesterol, whichincreases the risk for heart disease. Plants do not containcholesterol; however, some plant products do contain saturated fat,such as coconut and palm oil. Saturated fat will raise the bloodcholesterol level as noted below.

Coronary Artery Disease (CAD) – Atherosclerosis affecting the arteriesthat provide blood to heart muscle. When coronary arteries becomepartially blocked, exercise, eating or stress may provoke chest painscalled angina pectoris. Severe and prolonged chest pain (along withshortness of breath, vomiting or sweating) may indicate a heart attack, inwhich a blood clot completely blocks an artery, causing permanentdamage to heart muscle. Coronary artery disease is treated with lifestylechanges and medication and sometimes with surgical interventions, suchas stents intended to keep arteries open.

Vitamins and Minerals – Substances your body needs in small amountsfor normal growth, function and health. Together, vitamins and mineralsare called micronutrients. Your body can’t make most micronutrients, soyou must get them from the foods you eat or, in some cases, fromsupplements. For most people, healthy balanced diet (including at least 5servings of fruits and vegetables per day) provides adequate amounts ofvitamins and minerals. However, a daily multivitamin supplement maybe recommended for the elderly, and for others with nutritionalproblems. Folate (folic acid) and other B vitamins help to break downthe amino acid homocysteine. High levels of homocysteine in the bloodmay be a risk factor for cardiovascular disease, but so far there is noproof that treating a mildly elevated homocysteine level improves hearthealth. Vitamin E supplements are very popular but, unfortunately,recent studies have shown that they do not prevent heart attacks, andthey actually may interfere with cholesterol medication. Please informyour physician if you take any herbs or nutritional supplements, sincethere may be drug interactions.

4

SOME DEFINITIONS YOU WILL FIND HELPFUL INUNDERSTANDING YOUR DIET:

Atherosclerosis – A disease in which plaque containing cholesterol andinflammatory cells builds up on the inner lining of arteries. As athero-sclerosis progresses, arteries may narrow so that oxygen-rich blood andother nutrients may have difficulty reaching the heart, limbs and othervital organs. High blood pressure and inflammation may cause plaques torupture, with blood clotting on the inner surfaces of arteries, leading to aheart attack or stroke. Atherosclerosis can be prevented by lifestylechanges (including diet, aerobic exercise, smoking cessation and stressreduction) and by treatment of cardiovascular risk factors (includingdiabetes, high blood pressure, high cholesterol and blood clotting).

Carbohydrates – Carbohydrates (sugars and starches) are the body’smain source of fuel. They are mainly found in plant foods like grains,fruits, vegetables, legumes, milk and yogurt. All carbohydrates are sugar.The shorter chains of sugar molecules like table sugar are termed“sugars” and the longer chains are called “starches.” Starches with fiberlike whole wheat, oats, legumes, fruits and vegetables have more healthbenefits, because in addition to fiber, they provide antioxidants andphytochemicals. The National Academy of Sciences recommends at least130 grams (more in pregnancy) of carbohydrates a day.

Dietary Fiber – A type of carbohydrate that your body cannot digest orabsorb. Because dietary fiber is excreted, it does not provide Calories inthe diet. There are two types of dietary fiber: insoluble and soluble.Insoluble fiber functions to provide bulk to stool and passes through thedigestive tract largely intact. It is found mainly in wheat and corn brans,nuts, and most fruits and vegetables. Soluble fiber also aids inmaintaining bowel regularity but may also lower blood sugar andblood cholesterol levels, which may help reduce the risk of heart disease.Soluble fiber is found primarily in dried beans, apples, oranges, pearsand oats.

Cholesterol – A soft, waxy, fat-like substance. Cholesterol is found infoods of animal origin. Cholesterol is also made by the body. It isnecessary for the manufacture of hormones, bile acids and vitamin D.Cholesterol is present in all cells of the body including the nervoussystem, muscle, skin, liver, intestines and heart.

3

DEFINITIONS

Fats – One of the three nutrients that supply Calories to the body. Fatsprovide nine calories per gram – more than twice the number of Caloriesthan are provided by carbohydrates or protein. In addition to providingCalories, fat helps in the absorption of certain vitamins and otherimportant compounds found in food. Small amounts of fat in your dietare necessary for normal body function.

• Total Fat – The sum of the saturated, monounsaturated andpolyunsaturated fats that are present in food. A mixture of all threetypes of fat is found in most foods, including oils.

• Saturated Fat – A type of fat found in greatest amounts in foodsfrom animals such as meat, poultry and whole-milk dairy productslike butter, cream, milk, ice cream and cheese. Saturated fats aregenerally solid at room temperature. The saturated fat content ishigh in some vegetable oils – such as coconut, palm kernel andpalm oils – which remain liquid at room temperature. Saturated fatraises blood cholesterol more than anything else in the diet. Whenexcess amounts of saturated fat are consumed, this fat is brokendown and converted to body fat. In this process, compounds areformed which cause the body to make cholesterol.

• Unsaturated Fat – A type of fat that is usually liquid at roomtemperature. There are two kinds of unsaturated fat:

– Monounsaturated Fat – An unsaturated fat that is found ingreatest amounts in foods from plant origin. Examples are oliveoil, canola (rapeseed) oil, peanut oil and most nuts. Whensubstituted for saturated fat (refer to page 17), monounsaturatedfat helps reduce total blood cholesterol without loweringHDL levels.

– Polyunsaturated Fat – An unsaturated fat that is found ingreatest amounts in foods from plant origin and fatty fish. Whensubstituted for saturated fat, polyunsaturated fat helps reduceblood cholesterol. There are two types of polyunsaturated fat:

Omega–6 Fatty Acid – A polyunsaturated fat found in greatestamounts in oils from plants. Examples are corn, cottonseed,safflower, soybean and sunflower oils.

6

Obesity – It is defined as an excessive accumulation of fat in the bodyand is associated with numerous health problems including coronaryheart disease, insulin resistance, type 2 diabetes, hypertension andcertain types of cancer. We have an epidemic of obesity, diabetes andcardiovascular diseases, largely because we eat too much and move toolittle. 60% of Americans are overweight. To avoid weight gain, we cannotconsume more energy than our bodies actually need. We should alsoincrease energy expenditure via moderate physical activity for 30-60minutes a day (if approved by your physician). People on low-fat dietsoften make the mistake of overeating refined starches (bread, pasta, rice,potatoes) and sweets (including sugar-containing beverages). Since theyare rapidly absorbed into the bloodstream, they cause insulin release,which can increase hunger. Fruits, vegetables and whole grains arepreferred.

Body mass index (BMI) is a measure of body fat based on height andweight that applies to both adult men and women. According toWorld Health Organization guidelines, individuals with a BMI of25.0-29.9 are considered overweight and those with a BMI of >30are obese (see graph).

5

Height

6’6”

6’5”

6’4”

6’3”

6’2”

6’1”

6’0”

5’11”

5’10”

5’9”

5’8”

5’7”

5’6”

5’5”

5’4”

5’3”

5’2”

5’1”

5’0”

4’11”

4’10”

50 75 100 125 150 175 200 225 250 275Pounds**

BMI (Body Mass Index)18.5 25 30

Healt

hy W

eight

Over

weigh

t

Obes

e

Omega–3 Fatty Acid – A polyunsaturated fat found mostly infatty fish, such as tuna, salmon, sardines, bluefish andmackerel as well as soy beans, flaxseed/linseed oil, canola(rapeseed oil), walnuts and pumpkin seeds. Omega-3fatty acids are natural blood thinners and may reduce the riskof blood clots and stroke. Eating fatty fish at least 2 times perweek is recommended, but the benefit, if any, of taking fish oilsupplements has not been established and is, therefore, notrecommended at this time.

Trans Fatty Acids (or Trans Fats) – Trans fatty acids are formed whenunsaturated fats go through a process called hydrogenation which changesliquid vegetable oils into a more solid fat product. Studies have shownthat trans fatty acids may raise total blood cholesterol levels and increasethe risk of heart disease. Foods that contain high amounts of trans fattyacids include stick margarines, shortenings, fried foods, commercialcakes, cookies and crackers. Read labels and look for “partiallyhydrogenated vegetable oils” as an indication that trans fatty acidsmay be present.

Lipoproteins – Protein-coated packages that carry fat and cholesterolthrough the blood. Lipoproteins are classified according to their density:

• High Density Lipoproteins (HDL) – Lipoproteins that contain asmall amount of cholesterol and carry cholesterol away from bodycells and tissues to the liver for excretion from the body. Low levelsof HDL are associated with an increased risk of coronary heartdisease; therefore, the higher the HDL level, the better.

• Low Density Lipoproteins (LDL) – Lipoproteins that contain thelargest amount of cholesterol in the blood. LDL are responsible fordepositing cholesterol in the artery walls. Low levels of LDL areassociated with a decreased risk of coronary heart disease; therefore,the lower the LDL level, the better.

Sodium – A mineral contained naturally in many food items which maybe added to foods as “table salt” or during processing. Almost 50 percentof “table salt” is sodium. Decreasing consumption of salt or foods witha high sodium content, such as many processed foods, may berecommended for some patients in the management of hypertension,cardiovascular disease and congestive heart failure.

Triglyceride – A fat in the blood which comes from the body’s fat storesor from the food we eat. Elevated levels of serum triglycerides can resultfrom consuming too much sugar, alcohol or fat. High levels can alsoresult from being overweight or from certain diseases, such as diabetes.

7 8

CHOOSING HEARTWISE FOODS

♥

♥

♥

♥

♥

♥

♥

♥

♥

10

THE FOOD GUIDE PYRAMID

FATS, OILS & SWEETS(USE SPARINGLY)Serving Examples

1 teaspoon tub margarine1 teaspoon oil

1 tablespoon salad dressing1 tablespoon nuts/seeds

Note: Nuts now have a health claimand seeds such as ground flax seeds

are high in omega-3 fatty acids.

MILK, YOGURT & CHEESES2–3 SERVINGSServing Examples

1 cup skim milk orsoy milk

1 cup fat free yogurt orsoy yogurt

1-1/2 oz. low fat cheese orsoy cheese

DRIED BEANS, FISH,POULTRY, MEAT & EGGS

2–3 SERVINGSServing Examples

1 cup cooked beans1/2 cup tofu

2-3 oz. cooked fish, leanmeat or poultry

1/2 cup egg substitute

VEGETABLES3–5 SERVINGSServing Examples

1 cup raw leafy greens1/2 cup any other vegetable

1/2 cup vegetable juice

FRUITS2–4 SERVINGSServing Examples

1 medium raw fruit1/2 cup raw, cooked or canned fruit

1/2 cup fruit juice

BREAD, CEREALS, RICE & PASTA6-11 SERVINGSServing Examples

1 slice whole grain bread3/4 cup unsweetened, whole grain, cold cereal

1/2 cup cooked brown rice or pasta or cooked whole grain cereal

Source: Adapted from U.S. Department of Agriculture.9

HeartWise Guide To Daily Food Choices

• Eat a variety of foods from each food group every day.• Follow the recommended number of servings and suggested

serving sizes.• Means a good choice for increased fiber content.• Substitute unsaturated fats like nuts, seeds and liquid vegetable oils

for saturated fats like butter, shortenings, stick margarine• Substitute reduced fat/Calorie salad dressing, for higher fat/Calorie

versions

The food lists on the following pages will help you make more healthfulfood choices. There are no “good” or “bad” foods, only “good” or “bad”diets. Selecting most of your foods from the “CHOOSE” column will helpyou to achieve a HeartWise Diet. This program:

Defines low fat foods (commercial or homemade) as those foodscontaining no more than 3 grams of fat per 100 calories.

Recommends substituting unsaturated fats for saturated fats inyour diet.

Recommends selecting a variety of foods from the “choose” column.Some items in these lists contain more than 3 grams fat per 100calories; however, they are high in polyunsaturated and/ormonounsaturated fats. Examples include salmon and peanuts.

Recommends limiting beef, lamb and veal (red meats) to a 3-ouncecooked lean portion no more that 3 times per week.

Recommends that you consume at least 5 servings of fruits andvegetables per day.

Defines foods to choose as being less than 300 milligrams of sodiumper serving.

Recommends that you increase the variety of foods in your diet.

Recommends that you increase your fiber intake. Follow the wheatsymbol to select foods high in dietary fiber (2 grams or more per

serving), in order to meet a daily goal of 25-30 grams of fiber, bothsoluble and insoluble.

Recommends that you increase your fluid intake. A guideline to useis 8 glasses of water or other low Calorie, sodium- caffeine- andalcohol-free beverages. Remember that caffeine and alcoholcontaining beverages may be dehydrating, and do not count as partof your total fluid intake.

CRACKERS ANDSNACKS:1 ounce serving (about3-4 crackers) with nomore that 3 grams of fatand 300 milligramssodium per serving

CHOOSEGraham and oystercrackers; breadsticks, flatbread,lavasch, matzoh,melba toast, ricewafers or cakes,rusk, low fat or fatfree croutons,unsalted: pretzels,fat free snackcrackers, air-popped popcorn,baked or low fatpotato/tortilla chips.

DECREASEButter, cheese orpeanut butter sandwichcrackers; salted pretzels,crackers with saltedtops, bread crumbs, allother fried chips.

VEGETABLES(Eat or drink at least 3-5 servings a day.)

VEGETABLES:1 cup raw1/2 cup cooked1/2 cup juice

DECREASEVegetables that arecreamed, scalloped ormade with cheese sauceor hollandaise sauce;vegetable salads madewith regular mayonnaise,sour cream or oil-baseddressings; instant mashedpotatoes, sauerkraut,pickles.

CHOOSEPlain: fresh, frozen(without added salt)and canned that hasbeen drained andrinsed; mashedpotatoes madewithout salt or fat;vegetable saladsmade with fat freedressings; lowsodium vegetablejuices (limit regulartomato andvegetable juice to1/2 cup per day).

12

BREAD, CEREALS, RICE AND PASTA(Eat 6-11 servings a day.)

BREADS AND BAKEDPRODUCTS:1 slice bread1/2 English muffin,bagel, bun, 1 ouncebaked product

CHOOSEWhite, wholewheat, pumper-nickel, rye, raisin,Italian, French, pita,bagels, Englishmuffins, fat freetortillas, hard rolls,hamburger and hotdog buns,Low fat or fat free:coffee cake,pancakes, waffles,French toast,cornbread, muffins, biscuits.

DECREASECheese or egg breads(challah), egg bagels,sweet rolls, friedtortillas, taco shells,Matzo balls, saltedbagels, croissants,Danish pastry, donuts,biscuits, nut breads,breakfast bars, toasterproducts, fritters,popovers, hushpuppies, other coffeecakes, muffins,pancakes, waffles andFrench toast.

CEREALS:3/4 cup

CHOOSEHot or cold

whole grain cereals;choose those thatare less than 300milligrams sodiumand less than 3grams of fat perserving.

DECREASEGranola, hot or coldcereals containingcoconut or other highfat ingredients, anycereal with more than3 grams of fat and/or300 milligrams ofsodium per serving.

PASTA, RICE ANDGRAINS:1/2 cup cooked pasta1/2 cup cooked rice

CHOOSEPasta, noodles, whole wheat pasta,

bulgur, kasha, millet,

quinoa, whiterice, brown rice,

wild rice, barley, couscous, cornmeal,

kamut, spelt.

DECREASEEgg pasta, eggnoodles, chow meinnoodles, pasta disheswith cheese or creamsauce; commercialmixes for pasta, rice,casserole or stuffing.

11

FRUITS(Eat or drink at least 2-4 servings a day.)

FRUITS:1 medium piece freshfruit1/2 cup cooked or canned1/2 cup juice

CHOOSEFresh, frozen,canned or dried;juices and nectars.

DECREASEDried fruit or fruitjuice where sodiumhas been added as apreservative.

MILK, YOGURT AND CHEESES(Eat or drink 2-3 servings a day.)

MILK:1 cup

CHOOSESkim milk, 1% milk(chocolate,evaporated,condensed, fluid orpowdered),buttermilk (no morethan 1 cup per day),low fat or skim lactosereduced milk, low fatchocolate milk; fatfree or 1% calciumenriched soy and ricemilk.

DECREASE2% milk, whole milk(chocolate,evaporated,condensed, fluid,powdered), maltedmilk, coconut milk.

YOGURT:1 cup

CHOOSELow fat or fat free:yogurt, frozenyogurt and soyyogurt.

DECREASEWhole milk yogurt.

CHEESES:1-1/2 ounces

CHOOSEFat free or low fatand low sodiumcheeses, includingricotta cheese andmozzarellacheese; 1% or fatfree farmer or potcheese; any otherlow fat, low sodiumor fat free, lowsodium cheese (lowfat should be lessthan 3 grams perserving and lowsodium should beless than 140milligrams perserving); no saltadded, 1% or fatfree cottage cheese.

DECREASEAll other high fat andhigh sodium cheeses.

DRIED BEANS, FISH, POULTRY, MEAT AND EGGS(Eat 2-3 servings a day; eat no more than 3 servings a week of lean redmeat and no more than 4 egg yolks a week.)

FISH:2-3 ounces cooked

CHOOSEPlain: fresh orfrozen; low sodium,water-packed tunaor salmon; herringwithout creamsauce or pickling.

DECREASERoe, caviar, anchovies,gefilte fish, smokedfish; fish battered andfried; fish cooked inbutter, stick margarineor oil; fish canned inoil.

1413

1615

SHELLFISH:2-3 ounces cooked

CHOOSEPlain: fresh orfrozen such asshrimp, mussels,clams, oysters,lobster, crab,scallops.

DECREASEFried or batter-bakedshellfish, shellfishsalads made withmayonnaise, cannedshellfish.

POULTRY:2–3 ounces cooked

CHOOSEPlain and skinless:fresh or frozenwhite meat – leanground chicken orturkey (99% fatfree).

DECREASEPoultry skin, groundchicken and turkey(less than 99% fatfree), chicken orturkey wings, turkeyor chicken giblets;goose, duck orpoultry cooked withbutter, breadedpoultry cutlets, turkeyor chicken roll,canned poultry, otherpoultry, lunch meats,chicken or turkeybacon or sausage.

BEEF:2–3 ounces cooked

CHOOSEPlain and lean: freshor frozen choice orselect grade – chuckarm pot roast, toploin steak, tenderloinsteak (filet mignon),wedge bone sirloinsteak, porterhousesteak, t-bone steak,top sirloin steak, eyeround, top roundsteak, bottom roundroast, round tiproast, shank crosscuts, flank steak,95% lean groundbeef.

DECREASEAll prime grademeats, chuck bladeroast, short ribs, ribroast or steak, rib-eyeroast or steak, cubedsteak, fresh brisket,corned beef, skirtsteak, organ meats,beef lunch meats,chipped beef, koshermeats, frankfurters;canned, smoked orsalt cured meats.Note: Due tokoshering process,kosher meats have ahigher sodium content.

LAMB:2-3 ounces cooked

CHOOSEPlain: fresh orfrozen – trimmedforeshank, leg(shank half or topround), loin chops.

DECREASELeg (sirloin half), loinroast, rib chops orroast, shoulder arm orblade chops, shoulderroast, ground lamb.

VEAL:2-3 ounces cooked

CHOOSEPlain: fresh orfrozen – arm steak,loin chops, cutlets,shank cross cuts.

DECREASEBreast, rib roast orchops, riblets, groundveal, lunch meats.

PORK:2-3 ounces cooked

CHOOSEPlain: fresh orfrozen – tenderloin,boneless loin roast,boneless sirloinchops, boneless toploin chops, loinchops.

DECREASEBlade chops, fresh orsmoked Bostonshoulder cuts, fresh orsmoked arm roast orsteak, fresh or smokedarm picnic, smokedham–butt or shankportion, ground pork,sausage, bacon,spareribs, fresh orsmoked hock, pigs feet,salt pork, fat back,scrapple, chitterlings,luncheon meats,frankfurters.

FROZEN DINNERS:1 boxed meal

CHOOSEThose that are lessthan 3 grams of fatper 100 caloriesand less than 600milligrams sodiumper dinner.

DECREASEAll other frozendinners.

FATS AND OILS(Use sparingly.)

OILS:1 teaspoon

CHOOSEMonounsaturatedoils: olive, canola,peanut.

Polyunsaturatedoils: safflower, corn,soybean, cotton-seed, sesame,sunflower.

DECREASESaturated fats:coconut, palm andpalm kernel oil, butter,lard, cocoa butter,bacon, chicken fat,solid shortenings madefrom partiallyhydrogenated orhydrogenated oils(may containtrans fats).

SALAD DRESSINGS:1 tablespoon

CHOOSEFat free mayonnaiseand mayonnaise-type dressing; fatfree commercialsalad dressing, lowfat mayonnaise,and low fat saladdressing.

DECREASERegular mayonnaiseand mayonnaise-typedressing; regular saladdressing.

1817

MEAT SUBSTITUTES:1 cup cooked beans1/2 cup tofu1/2 cup egg substitute2 eggsTexturized VegetableProtein (TVP)–1/2 cup dry chunks,1/4 cup dry granules

CHOOSEWhole eggs (nomore than 4 perweek), egg whites,fat and cholesterolfree egg substitutes;tempeh, TVP, tofu,

peanut butter(no more than 4tablespoons perserving and no morethan twice perweek), all driedpeas and beans.

DECREASEEgg yolks exceeding 4per week, cannedpork and beans.

MARGARINE:1 teaspoon

CHOOSESoft margarine orspreads made frommonounsaturatedoils, polyunsatu-rated oils or aslisted previously,diet margarine.

DECREASEMargarine or shorteningmade from fats listedpreviously under“Decrease,” partiallyhydrogenated orhydrogenated stickmargarine.

CREAM CHEESE:2 tablespoons

CHOOSEFat free, low fat,reduced fat, or lightcream cheeses.

DECREASERegular cream cheese.

VEGETABLE SPRAYS: CHOOSEAll

NUTS AND SEEDS:1 tablespoon seeds,1 ounce nuts

CHOOSEUnsalted: almonds,beechnuts, butter-nuts, chestnuts,filberts, hickorynuts, peanuts,pecans, pistachios,walnuts, sunflowerseeds, soy nuts.

DECREASEBrazil nuts, cashews,coconut, macadamianuts, pine nuts.

SWEETS(Use sparingly.)

SWEETS ANDCANDY:

CHOOSESugar, cocoa,chocolate syrup,fruit andbutterscotchtoppings, maplesyrup, honey,marshmallow sauce,molasses, sorghum,jam, jelly, marmalade,fruit spreads, fruitbutters, preserves,hard candy, jellybeans, gumdrops,marshmallows,peppermint, gummybears, lollipops.

DECREASEMilk chocolate,chocolate bakingsquares; chocolatefudge topping, custardand hard sauce, carob,other candy.

DESSERTS ANDSNACKS:

CHOOSEGelatin (all kinds),fig bars, gingersnaps, angel foodcake, low fat or fatfree: ginger bread,cakes, pies, tapioca,vanilla or chocolatepudding (made withskim milk), frozenyogurt, ice cream,sherbet, fruit ice,popsicles, sorbet.

DECREASEAll other dessertsincluding: commerciallybaked cookies, cakes,pies, pastries, ice cream;pudding made withwhole milk, salt, bakingsoda, baking powder;nuts, candy containingnuts, salted nuts or milkchocolate.

20

OTHER: CHOOSEAu jus gravy, fat freeor low fat sourcream and coffeecreamers.

DECREASERegular non-dairycreamer, cream,regular sour cream,imitation sour cream,whipped cream, gravymixes, gravy preparedwith meat drippings,added salt or addedfat, snack chips madewith processedcheese, dips madewith instant soupmixes.

19

BEVERAGES AND MISCELLANEOUS FOODS(Drink at least 8 servings of decaffeinated non–alcoholic beveragesa day.)

BEVERAGES:8 ounces (1 cup)

CHOOSEWater, seltzer,caffeine freecarbonated drinks,decaffeinated coffee,decaffeinated tea,herbal tea, fruit–flavored drinks,instant breakfast–type milk beveragemixes (mixed withskim milk),chocolate maltedmix, hot cocoaflavored mix (mixedwith skim milk orwater).

DECREASEFlavored instant–coffee beverages,commerciallyprepared milk–baseddrinks, milkshakes,eggnog, commerciallysoftened water.

NOTE:Consumption ofcaffeinated andalcoholic beverages isupon the advice ofyour physician.

SAUCES:1/4 cup

CHOOSELow sodium orhomemade:marinara, tomato,clam, spaghetti,barbecue, sweet andsour, chili, salsa.

DECREASEWhite sauce, cheesesauce, sour cream–based sauce,hollandaise, Bearnaise,Alfredo, pesto,bechamel, curry,mushroom, tartarsauce.

SOUPS:1 cup

CHOOSECommercial lowsodium andreduced fat, low fator fat free soups.

DECREASEAll others.

CONDIMENTS ANDSPICES:

CHOOSEAromatic bitters,fresh horseradish,lemon and limejuice, vinegar,herbs, spices, flavorextracts, tabascosauce.

DECREASESalt*: onion salt, celerysalt, seasoned salt, garlicsalt, rock salt, sea salt,kosher salt, MSG(Monosodiumglutamate),soy sauce, meattenderizers containingMSG.

*NOTE:Salt substitutes may beused with yourphysician’s approval.

Miscellaneous1/4 teaspoon salt (added at the

table or in cooking)4 tablespoons Worcestershire sauce4 tablespoons low fat salad dressing2 tablespoons chili sauce or barbecue sauce4 medium, 3 extra large, or 2 giant olives1 tablespoon imitation butter granules1 teaspoon soy or teriyaki sauce2 tablespoons mustard4 tablespoons sweet pickle relish2 tablespoons catsup

Soups1/2 cup reconstituted, canned or dehydrated regular soups

Breads/DessertsSalted pretzels: 20 small, 3 mediumtwisted, 1 Dutch or 1 soft

Vegetables2 servings (1/2 cup each) regular canned vegetable from Choose list (not rinsed and drained)1/3 canned regular sauerkraut, drained1/2 large dill pickle

Meat or meat substitutes1-1/2 ounce regular canned tuna3 ounces regular canned salmon1-1/2 ounce regular canned crab1 ounce Canadian bacon3/4 cup 1% or fat free cottage cheese2 ounces low fat cheese1 ounce herring

2221

HIGH SODIUM FOODSEach of the following items contains about 300-400 milligrams ofsodium. Only two of these items may be eaten each day:

Simple ways to add soy to your diet:• Include 2 tablespoons of soy flour to each cup of bread flour when

making bread to make a dense, moist, bread with a nutty flavor.• Replace milk with soy milk in cereal, cream soup and sauce.• Add tofu to recipes such as stir-fry, chili, kabobs and vegetable

lasagna; tofu takes on the flavor of other ingredients.• Add toasted soy nuts to salads, or enjoy as a snack.• Try a variety of tasty “veggie” burgers containing soy.• Use boiled green soybeans (edamame) as a great side dish or

replacement for other beans in many dishes.

Plant Stanols and Sterols: Plant stanols and sterols are structurallysimilar to cholesterol. Because of this similarity, they can compete withcholesterol for absorption, even in people already eating low cholesteroldiets. Consumption of plant stanols and sterols significantly lowerscholesterol absorption. The amount needed for this competition to takeplace is at least 1 gram per day and is maximal at 2 grams to 3 grams perday. Usual daily intake of plant stanols and sterols from plant-basedfoods is about 300 mg/day, not enough to interfere with cholesterolabsorption. Research has determined that fat-based foods serve as themost effective way to deliver plant stanols/sterols to the body and theyhave been incorporated into some soft margarines. In the commercialproducts available, 1 serving of the product is formulated to contain ~ 1gram of plant stanols (Benecol*) or plant sterols (Take Control*). Toobtain maximal effect, 2 to 3 servings of these products should beconsumed daily. Currently, only margarine spreads fortified with plantstanols/sterols are available in the United States for purchase in stores.*Use of brand names does not constitute an endorsement.

24

Here are some food products that you may be wondering about...

Flaxseed: A growing body of research suggests that diets high inomega-3 fatty acids may offer some degree of protection against heartdisease. Omega-3 fatty acids may lower total blood cholesterol as well asLDL cholesterol. Flaxseeds and their oil are sources of omega-3 fattyacids. Flaxseeds must be ground for the omega-3 fatty acids to beabsorbed by the body. This can be done with a coffee grinder or groundflaxseeds may be purchased. The fiber in flaxseeds may also lowercholesterol as it is considered a soluble fiber. Flaxseeds can be a healthfuladdition to an overall balanced, low fat diet. Flaxseeds have a pleasantnutty flavor and can be sprinkled on salads, cooked vegetables andcereals. Flaxseeds can be stored in the refrigerator for no more than amonth. Flaxseed oil cannot be used for frying or sautéing as other oilscan. One tablespoon of ground flaxseed will provide 1.29 grams ofomega-3 fatty acid and 1 tablespoon of flaxseed oil will provide 6.39grams of omega-3 fatty acid.

Tips for including flaxseed in the diet:• Add a tablespoon of ground flaxseeds to breakfast cereal.• Mix a tablespoon of ground flaxseeds or flaxseed oil into an 8

ounce container of yogurt as a snack.• Add a teaspoon of flaxseed oil to your low fat mayo or mustard as

you spread it onto bread.• Add a tablespoon of ground flaxseeds or flaxseed oil to your sauce,

rice, pasta, or mixed dish.• Bake ground flaxseed into cookies, muffins, and other baked goods.• Ready-made flaxseed products are available on the market as well

(breads, muffins, cereals).Note: Skip flaxseed supplements

Soy: Recent evidence has shown that consumption of soy protein as partof a low fat diet may help reduce the risk of heart disease. In addition tobeing a good source of protein, omega-3 fatty acids, calcium and fiber,soy contains a variety of plant estrogens (phytoestrogens) known asisoflavones, which may have an effect on total cholesterol, LDLcholesterol and triglycerides. While the optimal level of soy needed toachieve a significant effect remains unknown, soy products may be aheart-healthy addition to a balanced diet.

IN YOUR GROCERY STORE

23

Consider these heart healthy options:

Fresh fruits and raw vegetables are low Calorie and chock-fullof nutrients.

Air-popped plain popcorn flavored with a small amount ofimitation butter granules or spiced with chili or garlic powder.

Whole grain breads, matzoh, breadsticks or low sodium crackersspread with low-fat bean dip or fat free yogurt dip.

Rice cakes, whole wheat crackers or English muffins topped withapple butter or fruit spread.

Bite-size, whole grain cereals and dried fruits and unsaltednuts and soy nuts mixed together.

Graham crackers topped with no-salt-added fat free cottage orricotta cheese and fresh fruit slices.

Equal parts fat free yogurt, skim milk and fresh or frozen fruitwhipped in a blender and frozen in paper cups.

Skim milk or fortified soy milk whipped in a blender with icecubes and fresh fruit such as a fresh banana, strawberries or

peaches.

Fat free yogurt with 1/4 cup whole grain cereal and 1/2 cup berries.

Frozen sliced bananas and grapes.

Unsalted nuts and soy nuts (watch portion sizes as nuts are highin Calories).

HEARTWISE SNACKS

♥

♥

♥

♥

♥

♥

♥

♥

♥

♥

♥

26

This sample meal plan is low in fat, high in fiber, moderate in sodiumand follows the recommendations of the Food Guide Pyramid.

BREAKFAST1/2 medium banana 1 fruit serving1/2 cup whole grain cereal, cooked 1 bread serving1 slice whole grain bread 1 bread serving1 teaspoon soft tub margarine 1 fat serving8 ounces skim milk or soy milk 1 milk servingCoffee/tea 1 beverage serving

LUNCH3 ounces sliced turkey breast on 1 meat serving2 slices whole grain bread with 2 bread servinglettuce, tomato, fat free mayonnaise 1/2 vegetable serving1/2 cup carrot sticks 1 vegetable servingfresh apple 1 fruit serving8 ounces skim milk or soy milk 1 milk servingWater or seltzer water 1 cup or more

DINNER3 ounces baked salmon with lemon 1 meat serving1/2 cup steamed brown rice 1 bread serving1/2 cup steamed broccoli 1 vegetable serving1 cup mixed greens 1 vegetable serving1 tablespoon oil and vinegar 1 fat serving1 whole grain roll 1 bread serving1 teaspoon soft tub margarine 1 fat serving1/2 cup fat free frozen yogurt 1 milk servingwater or seltzer water 1 cup or more

SNACKS10 almonds 2 fats serving3 cups plain popcorn 1 bread serving1 medium orange 1 fruit serving4 ounces, low sodium vegetable juice 1 vegetable serving1 cup fat free yogurt 1 milk servingwater or flavored seltzer 1 cup or more

HEARTWISE MEAL PLANNING

25

For animal protein products that are more round in shape (lean burgersand trimmed chops), use these drawings. For a 2-ounce cooked serving,your slice should be as big as the circle drawing and as thick as the 2-ounce rectangle. For a 3-ounce cooked serving, your slice should be asbig as the circle and as thick as the 3-ounce rectangle.

2-ounce thickness

3-ounce thickness

28

These drawings represent portion sizes for cooked animal protein (leansteak, lean roast beef, skinless chicken breast or fish), and low fat or fatfree cheeses.

For a serving of cooked animal protein, your slice should be as big as thelarge drawing and as thick as the 2–or 3–ounce rectangle. For a 1–ounceserving of cheese, your slice should be as big as the square and as thickas the 1–ounce rectangle.

PORTION SIZES

dimensions forcooked animal protein

dimensions for low fator fat free cheeses

1-ounce thickness

2-ounce thickness

3-ounce thickness

27

The following Guidelines and Definitions from the Department of Healthand Human Services will help you to better understand food labels:

Nutrition information is based on one serving and standard servingsizes. If you consume greater than this amount, be sure to adjust thenutrient calculations.

“Low fat” is less than or equal to 3 grams of fat per serving.

“Low in Saturated Fat” is less than or equal to 1 gram of saturated fatper serving.

“Low Cholesterol” is less than or equal to 20 milligrams of cholesterolper serving. Note: Low cholesterol or cholesterol free does not meanCalorie or fat free.

“Fat free” or “Non Fat” is less than or equal to 0.5 grams of fat perserving.

“Reduced Fat” or “Lower Fat” is at least 25% less fat per serving thanthe original item.

“Light” is at least 33% fewer Calories or 50% less fat per serving thanthe original item.

Remove skin from cuts of chicken and turkey; choose cuts of beeflabeled “lean.” Read labels to determine the percentage of fat.

Read labels on snack foods for hydrogenated oils as these foods maycontain trans fats.

Look for food products which have a maximum of 3 grams of fat per 100Calories, which translates into a maximum of 30 percent Calories as fat.The percentage of Calories coming from fat can be calculated by usingthe following method:

Fat Calories = grams of fat per serving X 9 Calories per gram of fat.

Fat Calories X 100 = % of Calories coming from fat per servingTotal Calories

READING FOOD LABELS

♥

♥

♥

♥

♥

♥

♥

♥

♥

Your fat intake should be controlled, but not eliminated from your diet.

1. How many Calories should you consume each day?13 Calories per pound body weight if you are not active (officework only).

15 Calories per pound body weight if you are moderately active(you walk or bike 30 to 45 minutes 3 times per week).

17 Calories per pound body weight if you are very active (you jog,run, do aerobics 45 to 60 minutes 5-7 times per week).

20 Calories per pound body weight if you are extremely active(you are a professional athlete).

If you are overweight, multiply your desired weight, in pounds, bythe number of Calories which matches your level of physical activity.

2. How many grams of fat should you consume per day? Your total fatintake each day should not exceed 30% of your daily caloric intakeor a minimum of 15%, with saturated fat providing no more than10% of total Calories.

To calculate your daily fat allowance:

Example:Estimate daily Calorie requirement 2100Drop the last digit 210Divide by 3 70 = fat grams/dayMultiply by 9(Cal/g) 630 = total Calories from fat per day

In this example, the daily fat allowance is 70 grams which represents 30%of the Caloric intake. This means that, over several days, fat intake shouldaverage no more than 70 grams a day.

Although this booklet does not give you the specific fat content of foods,you can review the Reference List for recommended books that do providethis information.

HOW MUCH FAT SHOULD YOU EAT?

29

Food

Skim milk1% milk2% milkWhole milk1% cottage cheese2% cottage cheese4% cottage cheese

Amount

8 ounces8 ounces8 ounces8 ounces1/2 cup1/2 cup1/2 cup

Grams of FatPer Serving

02.558125

FatCalories

023457291845

Total CaloriesPer Serving

8610212515082100117

% of CaloriesAs Fat

0%23%36%48%11%18%39%

Example:

30

Don’t be fooled by foodproducts that are labeled byweight such as 85% lean or85% fat free. These foodsmay be only 15% fat byweight, but can provideover 50% of their caloriesfrom fat. It is better toevaluate foods based ongrams of fat per serving.

Packaged foods havestandard nutrition labelformat. An example of thislabeling format is presentedon the following page.

Example:Ingredients: oats, dates,cane juice, brown rice flour,sprouted barley malt,concentrated grape juice,natural vanilla flavor, ricebran, natural almond flavor,baking soda, sea salt,natural beta carotene,natural vitamin E(D-alpha tocopherol),niacin, vitamin B6(pyridoxine hydrochloride),riboflavin, vitaminB1(thiamin hydrochloride),folic acid, vitamin B12(cyanocobalamine).

READING FOOD LABELShigh fiber cereal

Nutrition Facts

Vitamin AVitamin CCalciumIronThiamineRiboflavinNiacinVitamin B6

FolateVitamin B12

Serving Size 2/3cup (55g)Servings Per Container about 6

Amount per Serving

CaloriesCalories from Fat

% Daily Value**

Total Fat 1g*

Cereal with1/2 cup

Skim milk

* Amount in cereal. One half cup of skim milk contributes an additional 40 calories, 65 mg sodium, 6g total carbohydrate (6g sugars) and 4g protein.**Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Total Fat Sat. FatCholesterolSodiumPotassiumTotal Carbohydrate Dietary Fiber

CaloriesLess thanLess thanLess thanLess than

2,00065g20g300mg2,400mg3,500mg300g25g

2,50080g25g300mg2,400mg3,500mg375mg30g

Cereal

Total Carbohydrate 43g Dietary Fiber 5g Soluble Fiber 2g Insoluble Fiber 3g Sugars 10gProtein 5g

Saturated Fat 0gCholesterol 0mgSodium 90mg

Calories per gram:Fat 9 • Carbohydrate 4 • Protein 4Exchanges: 1-1/2 Starch, 1 Fruit

190 23010 10

2% 2%0% 0%4% 7%14% 16%24% 24%

2% 8%4% 6%2% 15%8% 8%10% 10%10% 10%10% 10%10% 10%10% 10%10% 20%

3231

MEATSAlter your thinking about meat. Make it an addition to grains andvegetables rather than the main item.

Trim visible fat from meat before cooking. Use a rack to broil, roast orbake meat so that fat will drip away. Baste with fat free salad dressing, fruitor vegetable juice, wine or bouillon.

Drain fat from browned meats before adding other ingredients. Vegetablesand starches absorb fat.

Cook stews, soups and boiled meats a day ahead and then refrigerate.Skim off the hardened fat at the top, reheat and serve.

VEGETABLESSteam, microwave or stir-fry in non-stick cookware with a small amount ofvegetable spray or liquid vegetable oil from allowed oils. Season with herbs,spices, seasoned vinegar or imitation butter granules.

SENSATIONAL SUBSTITUTIONSYou can easily increase nutrition and trim the fat in many of your favoriterecipes by using the healthier alternatives listed below.

COOKINGInstead of ...1 cup creamCream to thicken soupsOil base for marinadeStick margarine/butter2 oz. Mild cheddar cheese

High-fat sauces over meat/poultry

White rice

Bread crumbs

Meat/poultry for stir-fryGround meat

HEARTWISE COOKING TIPS

Try this ...1 cup evaporated skim milkPureed potatoes or vegetablesSmall amount of olive or canola oilLiquid margarine1 oz. Reduced-fat sharp or

extra- sharp cheddar cheeseVegetable purees (blend steamed

broccoli, sauteed onion, garlic, saltand pepper), fruit salsa

Brown rice, Bulgur, Kasha, Quinoa,whole wheat couscous

Toasted wheat germ, whole wheatbread crumbs

Extra-firm tofu, cubed; more vegetablesGround turkey breast, plus finely

chopped vegetables; crumbledtofu, tempeh or TVP;

cooked beans

BAKINGInstead of…1/2 cup butter /margarine1 egg

sweetened condensed milkEvaporated milk1 cup all-purpose flour

Pastry pie crust

1 oz. baking chocolate

1 cup chocolate chips

Fudge sauceFrosting

Try…1/2 cup canola oil, or soft margarine2 egg whites or 1/2 cup liquid egg

substituteFat free sweetened condensed milkEvaporated skim milk1 cup finely milled whole wheat flour.1 cup “white” whole wheat flour.

7/8 cup all-purpose flour + 2tablespoon soy flour

Phyllo crust (use cooking spraybetween layers); graham crackercrust

3-4 tablespoon cocoa powder + 1tablespoon oil + 1 tablespoonsugar(for frosting or sauces).1/4 cup cocoa (for cakes or cookies)

1/2 cup mini chocolate chips; choppeddried fruit such as cranberries,raisins,apricots, cherries; chopped nuts

Chocolate syrupSliced fresh fruit; pureed fruit; light

dusting of powdered sugar

Experiment with new spices, which can add flavor to foods withoutadding fat or Calories. Read labels to be sure that seasonings do notcontain sodium (salt).

3433

Before you go out to eat, review your recommended food lists. Atbreakfast time, fresh fruit is always a good choice. Order whole grainbread, a bagel or English muffin with soft margarine or low fat cottagecheese served on the side. Cereals are good choices with skim milk. Somerestaurants offer egg substitutes or egg whites. Ask for Omelettes to beprepared without butter or oil. Low fat yogurt may also be available.

For lunch or dinner, poached seafood and raw vegetables are fine, butcheck the sauces for fat content. Melon or other fruits or juices are alsogood choices. Breadsticks or bread can be a healthful starter if youskip the spreads. Beverages can include sparkling water with lemon orlime. Ask that salted nuts, buttery crackers and chips be removed fromyour table.

Salads can be lean and flavorful. Choose fresh greens and othervegetables but avoid cheese, eggs, high-fat meat, bacon, croutons andcreamy dressings. Request your dressing on the side so you can controlthe amount added. Lemon juice can be used instead of a higherCalorie dressing.

As you choose your entree, look for poultry, fish, shellfish or vegetabledishes that are simply prepared without added salt or fat. If lean redmeats are trimmed and prepared by a lower fat method, they are alsoacceptable. Choose small serving sizes (about 4 ounces cooked) insteadof large portions.

Accompaniments of vegetables or starches should be cooked by fat freemethods. Request yogurt in place of sour cream for baked potatoes.Lemon is also good on vegetables.

When it’s time for dessert, remember fresh fruit, fruit ices, sherbets,gelatin and angel food cake ... or have decaf espresso or herbal tea witha lemon or orange twist.

Use the 50 percent rule. You can still enjoy your favorite foods, but askthat half of the usual portion be served. Take the other half home.

Do not be afraid to ask questions. Restaurants are often willing toaccommodate customer requests regarding preparation of dishes.

DINING OUT

The American Dietetic Association, Cut the Fat. New York, NY: 1996

The American Heart Association One-Dish Meals. New York, NY: 2003

The American Heart Association Low-Calorie CookBook. New York,NY: 2003

The American Heart Association Quick & Easy Cookbook. New York,NY: 2001

The American Heart Association Low-Salt Cookbook. New York, NY: 2001

The American Heart Association Low-Fat & Luscious Desserts. New York,NY: 2000

The American Heart Association Meals in minutes Cookbook. New York,NY: 2000

The American Heart Association Cookbook. New York, NY: 1999

The American Heart Association Low- fat, Low-Cholesterol Cookbook.New York, NY: 1997

DeBakey, M.E., Gotto, Jr., A.M., and Scott, L.W. The Living Heart Guide toEating Out, New York, NY: MasterMedia; 1993

DeBakey, M.E., Foreyt. J.P., Gotto, Jr., A.M., Scott, L.W. The New LivingHeart Diet. New York, NY: Fireside; 1996

The Moosewood Collective. Moosewood Restaurant Low Fat Favorites.New York, NY: Clarkson Potter Publishers; 1996

Natow, A.B., Heslin, J. The Fat Counter. New York, NY: Pocket Books; 1993

Piscatella, J.C. Don’t Eat Your Heart Out Cookbook. New York, NY:Workman Publishing; 1991

Shaw, D. The Essential Vegetarian Cookbook. New York, NY: ClarksonPotter Publishers; 1997

NewYork-Presbyterian HospitalDepartment of Food and Nutrition Website:www.nyp.org/nutrition

HEARTWISE REFERENCES

3635

American Dietetic Association120 South Riverside Plaza,Suite 2000Chicago, IL 60606(800)877-1600www.eatright.org

National Center for Nutritionand DieteticsConsumer Hot Line:(800)366-1655(Available 10 a.m.-5 p.m.Eastern Standard Time)

American Heart Association (AHA)National Center7320 Greenville AvenueDallas, TX 75231(800)AHA-USA-1www.americanheart.org

American Heart AssociationNew York City Affiliate122 East 42nd StreetNew York, NY 10168(212)661-5335

American Institute forCancer Research1759 R Street, NWWashington, DC 20009(800)843-8114www.aicr.org

HEARTWISE RESOURCESNutrition Consultation ServiceDepartment of Food and NutritionNewYork Weill Cornell Medical CenterGreenberg Pavilion525 East 68th StreetNew York, NY 10021(212)746-0838

Columbia University Medical Center177 Fort Washington AvenueNew York, NY 10032(212)305-9969

Fauth CardiopulmonaryRehabilitation CenterColumbia University Medical Center622 W 168th StreetVanderbilt Clinic, Rm 3-363New York, NY 10032(212)305-4695

The Coronary Risk Reduction ProgramLectures and Support Groups Available(212)746-2150

Cardiac Health CenterNewYork Weill Cornell Medical Center1153 York AvenueNew York, NY 10021(212)746-1200

Special Surgery – Sports Medicineat Chelsea Piers23rd Street and the Hudson River(Pier 60)New York, NY 10011(212)366-5100

New

York W

eill Corn

ell Med

ical Cen

ter525 E

ast 68th S

treet, New

York, N

Y 10021

Colu

mb

ia Un

iversity Med

ical Cen

ter622 W

est 168th S

treet, New

York, N

Y 10032

©M

MIV

Med

ical Cen

ter Mark

eting

For referral call 1-877-NY

PW

EL

L